No-Equipment Bicep Workout for Women 60+: Unlock Your Inner Strength

When it comes to doing workouts, I prefer to do mine at home.  

Who’s with me?  

You don’t have to schedule anything or go anywhere. You can just change your clothes and workout in the comfort of your own home,    

However, if you’re like me, it’s important to find new ways to work different body parts to shake it up a bit and stay motivated.    

At the same time, it has to be effective. 

Why would you waste your time doing exercises that are not going to be beneficial?  

Some days, I’m just not in the mood to use weights. I just want to do a bodyweight workout.  

But, I have found that finding bodyweight exercises for some body parts is easier than others.  

At first, I thought that finding a way to tone my biceps without weights would be a challenge, but I quickly found several great bicep exercises that actually worked very well.

This is great if you don’t have weights available, if you’re traveling and just want to workout in your hotel room, or if you’re like me and just want to shake things up a bit in your home gym.  

So, let’s look at different ways that you can get bigger, stronger, sexier biceps without weights. 

Trust me, your arms will thank you!

Why Worry About the Biceps?

Why should women over 60 focus on the biceps and strength training?

I feel that there are a couple of reasons—one is to get stronger so that we can do all of the things that we love like playing with the grandkids, gardening, shopping, and the list goes on and on.  

The second reason is, well, I must say vain – seriously, who doesn’t want definition in the arms – I would be lying if I said that wasn’t important to me!

So, whatever your reason is, it’s important to build bigger biceps.  

Best Bicep Workout

These are simple arm exercises that don’t require any equipment, just your own body weight.  

When working the biceps you will find that you will also be working your shoulders. Double bonus!

Arm Circles

Arm circles are one of those exercises that looks super easy, but I have found this to be a challenging way to work your biceps and shoulders at the same time. 

• Stand with your feet shoulder-width apart.
• Extend your arms out to the sides, parallel to the ground.
• Stand up straight by keeping your core tight to avoid lower back pain.  
• Start by making small circles with your arms, then gradually increase the size of the circle. 
• You have to engage the bicep muscles to move the arms.
• Do this for about 30 seconds, then reverse the direction. 
• As you get stronger, increase the time to a minute. 

Wall Push-Ups

Wall push-ups are a great upper-body exercise.  

They target the biceps, chest, and shoulders. 

• Stand facing a wall at arm’s length. 
• Place your hands shoulder-width apart on the wall.
• Slowly lower yourself towards the wall, bending your elbows. 
• Then, push back to the starting position. 
• Do 10-15 repetitions.  

Of course there is always a way to step it up and make it more challenging. 

Once you master this, move further away from the wall or do push-ups with a bench instead of a wall – this adds more resistance.  

Regular Push-Ups to Downward Dog

Regular or traditional push-ups use more body weight resistance than wall push-ups.  

But then, add a downward dog to the mix – you will feel the burn in your biceps and shoulders!

• Start out in a high plank position.
• Place your arms wider than your shoulders.
• Slowly lower your entire body down close to the floor.
• Then, slowly push back up to a high plank.
• Then, bring your butt up into the air and hold.
• Lower back down to a high plank position.
• Repeat this 10-12 times.  

Side Planks

Another great bodyweight bicep exercise is the side plank.  

1. Start in a low plank position.  
2. Turn to one side onto your forearm. 
3. Hold the top arm straight up.  
4. Hold for 3 seconds.
5. Return to plank.
6. Turn to the opposite side onto the forearm. 
7. Alternate sides and repeat for several reps.

You can step these up by doing a high plank instead of a low plank. 

Doorway Curls

Doorway curls are simple but very effective.

It is an excellent exercise because it is a lot like a traditional bicep curl.  

• Stand in a doorway and place your palms on either side of the door frame at chest height.
• Push your body away from the door frame.
• Pull yourself back towards the door frame.   
• Repeat this 10-15 times.

It can be done anywhere you have a sturdy doorway or solid pole, making it perfect for any home workout.

Bicep Exercises with Household Items

Isometric Bicep Holds

Isometric exercises are a great way to work the biceps and build muscle endurance. 

To do this one:  

• Find a stable surface like a table or countertop. 
• Place your hands underneath the surface, palms facing up
• Press upwards as if you are trying to lift it.
• Hold this position for 20-30 seconds while your biceps are fully engaged. 
• Release and rest for a few seconds, then repeat. 

As you progress, increase the hold time.

This exercise is gentle on the joints, making it a great option if you have arthritis or joint pain.

Isometric Inverted Row

To do isometric Inverted Rows:

• Again, find a stable surface that you can get under, like a sturdy bench or a sturdy chair.
• Lie on the floor on your back.  
• Grab either side of the sturdy object with an overhand grip.  
• Pull yourself up until your arms are bent at 90 degrees.
• Hold this position for 15-20 seconds.
• Make sure your biceps are engaged.  
• Release and rest for a few seconds, then repeat.

Bicep Curls

This is still one of the best exercises to build your biceps.  

You can do this exercise with a resistance band if you have one available, or you can use household items.  

READ MORE: Resistance Band Exercises For Ladies 60+: Get Fit And Fabulous | Simply Aging Healthy

Here are a few options that I’m sure you have at home that you can use.

Water bottles or a milk jug that you can fill with sand or water. A backpack filled with canned goods or books.  

READ MORE: 12 Of The Best Alternatives To Resistance Bands | Simply Aging Healthy

Here is how to do a biceps curl:  

• Take the household item in one hand or both hands. 
• Start with your hands down by your sides with palms facing out.
• Keep your upper arm close to your side.
• Then, lift only the lower arm up to at least 90 degrees.  
• Repeat 10 times per arm.  

Hammer Curls

These are a lot like bicep curls. 

• Place the household item in each hand.
• Start with your hands down by your sides, with your thumbs facing forward.  
• Raise the lower arm only to at least a 90-degree angle.  
• Keep your upper arm close to your body.  
• Repeat 10 times per arm.  

Frequency and Duration

I like to do bicep workouts 2-3 times a week.

 It’s enough to see progress without overdoing it. 

Consistency is key, so try to stick to specific days like Monday, Wednesday, and Friday. 

This gives my muscles a day in between to rest and recover.

It’s important to listen to your body. 

If you feel sore or tired, give yourself an extra day off. 

Increasing Intensity

To make your bicep workouts more challenging, focus on increasing the intensity. 

One way to do this is by adding more reps. If you usually do 8 reps, try bumping it up to 12 or even 15. 

This will help with muscle growth.  

Another way to step it up is to slow down the tempo of each movement.

If you count to two when lifting your arms, try extending it to four. This keeps your muscles under tension for longer, giving you better gains.

Finally, you can decrease your rest time between sets. Cutting your rest from 60 seconds to 30 seconds will keep your heart rate up and make the workout way more intense.

Remember, small changes can make a huge difference.

Safety First

Check with a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions.

Be sure to use proper form to avoid injuries. 

Focus on slow, controlled movements rather than speed. 

Listen to your body. If you feel any discomfort or pain, stop.

Keep a water bottle nearby to stay hydrated. Hydration helps keep your muscles from cramping.

Can You Benefit From Home Bicep Workout without Weights? 

The answer is a big – hell yeah!  

You don’t need a lot of fancy, expensive equipment to do biceps workouts – not even a pair of dumbbells!   

Bodyweight training is still one of my favorite types of workouts.  

It is great to do in the comfort of your own home or take it on the road with you.  

Just try not to do the same routine for every workout.  Your body will get used to this and you will slow down your gains.  

So, grab whatever works for you and get your pump on girls!  

Let me know your favorite no-free weights bicep exercise.